Diet and lifestyle changes Your doctor may recommend the following changes to relieve your constipation: Increase your fiber intake. Adding fiber to your diet increases the weight of your stool and speeds its passage through your intestines. Slowly begin to eat more fresh fruits and vegetables each day.
The severity of constipation varies from person to person. Many people only experience constipation for a short time, but for others, constipation can be a long-term (chronic) condition that causes significant pain and discomfort and affects quality of life.
While many people find considerable relief from constipation after a month, for others the process of adding more fiber to the diet may take up to six months or more to work.
If it is left untreated, serious complications may arise such as hemorrhoids, anal fissure, fecal impaction and rectal prolapse as well as other related diseases that affect to general health in a long run. If constipation is suspected, medical attention must be given as soon as possible.
You may become constipated if you don't eat enough high-fiber foods, such as vegetables, fruits, and whole grains. Eating a lot of high-fat meats, dairy products and eggs, sweets, or processed foods may cause constipation. Not enough fluids.
Eating a diet that's low in fiber. Getting little or no physical activity. Taking certain medications, including sedatives, opioid pain medications, some antidepressants or medications to lower blood pressure. Having a mental health condition such as depression or an eating disorder.
Dietary changes, such as increasing water and probiotic intake (i.e. yogurt or supplements) while limiting dairy, caffeine, and heavily processed foods may be an effective treatment for lazy bowel syndrome and chronic constipation.
Most people are able to establish a regular routine of bowel movements within a few weeks. Exercises to strengthen the pelvic and rectal muscles may help with bowel control in people who have incompetent anal sphincters. Kegel exercises that increase pelvic and rectal muscle tone can be used for this.
Steps in Bowel Retraining
Sit on the toilet for a fixed amount of time usually about 15 minutes. It's preferable to do this 10 to 20 minutes after a meal with coffee. If you do not have a bowel movement in that amount of time just get up and go about your regular activities. Do not strain to have a bowel movement.
Most cases of acute constipation happen because you are not eating enough of the right foods (or in the right quantities), drinking enough water or getting enough exercise. So the fixes are simple: Move more, drink more water and add fiber to your diet (or take it as a supplement) to add bulk to your stool.
Magnesium helps to increase the amount of water in the intestines, which can help with bowel movements. It may be used as a laxative due to these properties, or as a supplement for magnesium deficiency.
Any form of cardio is helpful with relieving constipation. Try Zumba, jogging, water aerobics, running or even just light walking. Aim for 30 minutes of cardio daily, but if you can't fit it in at one time, try mini cardio sessions throughout the day.
Recent clinical studies have found that probiotics can be a useful tool for the treatment of constipation and can yield significant results [24,25,26], such as improvements in gastrointestinal regulatory peptides, neurotransmitters, neurotrophic factors, and the gut microbiota.
Fecal impaction often occurs in people who have had constipation for a long time and have been using laxatives. The problem is even more likely when the laxatives are suddenly stopped. The muscles of the intestines forget how to move stool or feces on their own.
Primary (idiopathic) constipation can be conceptually categorized into three main types: normal-transit, slow-transit and pelvic floor dysfunction.
While they only are intended for short-term relief of constipation, using a daily stool softener long-term probably is not harmful.
Magnesium is not a good choice for treating chronic constipation or constipation that requires ongoing treatment. Using it too often can lead to excessive dehydration and electrolyte imbalances. Doctors often use higher doses of magnesium citrate as colon cleansers before surgery.
Some individuals see better bowel movements with 200-500 mg of Magnesium gluconate, oxide or citrate in the morning and evening. The dose for magnesium is individual, so begin low and increase the dosage as needed. Reduce the dosage if you experience loose bowels.
Type of Magnesium Supplement
When it comes to helping you poop, magnesium citrate is considered the top choice. Bound to citric acid, this form is highly absorbable and has a slight calming effect for some people. Supplements with this form of magnesium are widely available and usually found in capsule or powder form.